Ho pheha linaoa tse khubelu: litlhapi, mekhoa ea ho pheha hang-hang

Hoo e batlang e le limatlafatsi tsohle tse hlokahalang - liprotheine tse meroho tse bonolo, mafura a se nang k'holeseterole le maruo a ruileng a vithamine-merafere - li bokelloa ka linaoa tse khubelu. Ha e le hantle, mefuta e meng ea limela e ka nka sebaka sa lihlahisoa tse ling kaofela. A re ithute ho eketsehileng ka phello ea 'mele oa linaoa tse khubelu le kamoo e ka lokisetsoang kateng.

Melemo ea linaoa

Linaoa tse khubelu - mohloli o ikhethang oa likarolo tse ngata tsa litlhare le li-vithamine. 'Me protheine e nang le eona ha e tlase ka bohlokoa ba eona ho tšoasa nama le tlhapi. Ha ho makatse hore ebe limela tse ngata li khetha limela e le mohloli oa liprotheine. Ke mohloli oa sebele oa amino acid:

• Histidine ke karolo ea bohlokoa ea hemoglobin. E boetse e tlatsetsa mosebetsing o tloaelehileng oa manonyeletso le methapo ea kutlo;
• tyrosine e ntlafatsa mosebetsi oa li-gland tsa adrenal le litšoelesa tsa endocrine, ke antioxidant le e phatlalatsoang e khahlanong le ho tepella maikutlo, e thusa ho fokotsa liphello tsa mafu;
• lysine e thusa ho tlosa maloetse a intestinal le likokoana-hloko tsa kokoana-hloko;
• Arginine e na le tšusumetso e ntle lihlopheng tsa basali tsa ho ikatisa, hape e thusa hore letlalo le be matla, kaha ke karolo ea collagen;
• Tryptophan e na le phello e ntle tsamaisong ea methapo, e imolla tsitsipano, e khutsisa ebile e tloaelehile ho robala.

Na ua tseba? Bo-rahistori ba bang ba lumela hore Cleopatra o ne a lokela ho ba le botle bo ke keng ba lebaloa ha a e-ba makhooa, a entsoeng ka linaoa tse silafalitsoeng. Kaha o ne a ekelitse metsi a mangata, a ne a sebelisoa ka mobala o mosesaane sefahlehong. Ka lebaka leo, sefahleho seo se ne se shebahala se le sefubelu sa lehloa 'me se le boreleli, se neng se lumellana le maikutlo a nako eo ka botle bo botle.

Ho ja linaoa tse khubelu kamehla, u ka utloa phello ea eona e ntle 'meleng:

• ka lebaka la li-fiber tse phahameng li thusa ho tloaeleha ho senya lijo, e leng se bohlokoa haholo ho batho ba nang le bothata;
• ho thusa ho boloka boemong bo botle ba acidity 'meleng, ho loantša flatulence le ho feta boima ba' mele, ho fokotsa lintho tsa libaktheria tse kotsi;
• ke mohloli o matla oa matla, ho kgothaletswa hore o e sebelise ho baatlelete le ba sebetsang ka thata mosebetsing;
• sehlahisoa se laola k'holeseterole ea mali 'me se thusa ho thibela lefu la atherosclerosis;
• ka lebaka la potassium e ngata, khalsiamo, magnesium le folic acid e thusang mosebetsi oa pelo le methapo ea mali, e tlatsetsa ho tiisa khatello ea mali;
• tšepe e kenella ho litho tsohle le likaroloana tsa oksijene, tse thibelang tsoelo-pele ea mali;
• e na le phello ea diuretic, e na le thuso ho maloetse a 'maloa a tsamaiso ea urinary;
• ho sebelisoa kamehla ha sehlahisoa sena ho ntlafatsa boemo ba letlalo le moriri;
• ka lebaka la ho nolofa habonolo ha protheine ea meroho ho buelloa bakeng sa dieters. E fana ka boikutlo ba ho tsuba mme ha e lebise ho oela ka bohale ka tsoekere ea mali.

Lahla likhase tse ling tse eketsehileng li tla thusa: metsi a kang metsi, litchi, linaoa, squash, litholoana tsa suite, broccoli, spinach, cardamom, k'habeche, goji monokotsoai, barberry, cilantro, lovage.

E nka nako e kae?

Ka karolelano, linaoa tse khubelu li pheha lihora tse 1.5-2 ho fihlela li phehiloe ka botlalo, 'me ka mor'a hore li behe pele, ka nako e ka etsang hora. Letsoai le molemo ha o pheha, kaha ho ba teng ha letsoai ho eketsa nako ea ho pheha.

Ho fumana hore na sehlahisoa se itokiselitse hakae, o lokela ho tlosa linaoa tse tharo ebe o li leka. Haeba bonyane e 'ngoe ea tsona ha e bonolo, ho hlokahala hore u tsoele pele u pheha. U ka qala ho hlahloba ho itokisetsa metsotso e 40-45 ka mor'a ho pheha le ho pheta metsotso e meng le e meng e seng mekae. Sena se tla thibela linaoa ho chekoa. Haeba o hloka ho eketsa metsi, joale sebelisa feela chesang.

Ithute ho eketsehileng ka ho hlophisoa le melemo ea linaoa bakeng sa 'mele: tšoeu, botšo, bofubelu, asparagus.

Mokhoa oa ho soakisa linaoa

E le hore linaoa li phehe ka potlako 'me ka nako e le' ngoe li lule li phetse hantle, e tlameha ho qala ho kenngoa ka kamoreng ea metsi lihora tse 6-8. Ho phaella moo, limela tse joalo li bonolo ho cheka. Ha ho na le linaoa tse nang le mocheso o chesang mocheso li ka bolokoa ka sehatsetsing e le hore li se ke tsa koala.

Ho noa khalase e le 'ngoe ea limela, nka likhalase tse tharo tsa metsi. Kamora nako e itseng, metsi a ka fetoha, empa ha ho hlokahale. Itlhatsoe tlas'a metsi a phetseng pele u pheha.

Ke habohlokoa! Nakong ea ho phalla, mokelikeli oa linaoa o eketseha ka makhetlo a mabeli, 'me ha o pheha hape e 10-20%. Khalase e le 'ngoe ea 300 ml e na le hoo e ka bang 250 g ea sehlahisoa, ho fumanoa chelete ena ka 500 g ea limela tse phehiloeng.

Likhooa tse omisitsoeng tse sa omeng ntle le ho tsuba

Lijo:

• linaoa tse khubelu tse ommeng - 1 senoelo;
• metsi a hloekileng - 3-4 likhalase;
• letsoai - 1 tsp;
• oli - ho latsoa.

Inventory:

• pan;
• khaba ea lehong;
• teaspoon;
• senoelo sa tekanyo

Kakaretso ka mehato:

1. Rinse limela hantle, tšela ka saucepan 'me u kenye metsi: 3-4 dikopi tsa metsi bakeng sa senoelo se seng sa sehlahisoa.

2. Tlisetsa pheha, u tšolle metsi, u tšollele metsi a batang a lekanang 'me u tlise pheha hape ka mocheso o mofuthu.

3. Kamora ho tlohela ho tloha ho ea simmer bakeng sa lihora tse 1.5-2 ho fihlela ho loketse, ha ho hlokahala - ho eketsa nako. Haeba metsi a phehile, eketsa chesang.
4. Letsoai le kenyelletsoa ka metsotso e 10 pele ho pheha ka tekanyo ea: bakeng sa kopi e le 'ngoe ea sehlahisoa - 1 tsp. Ea letsoai.
5. Hlahloba linaoa hape bakeng sa ho itokisa, tlosa metsi a setseng mme u kenye oli kapa liaparo tse ling ho latsoa.

Ithute mekhabiso ea linaoa ka moriana oa tomate le ho koala linaoa nakong ea mariha.

Ho pheha linaoa tse tala

Lijo:

• linaoa tse tala tse tala - 1 senoelo;
• metsi a hlakileng - likhalase tse 2-3;
• letsoai - 1 tsp;
• oli - ho latsoa.

Inventory:

• pan;
• khaba ea lehong;
• teaspoon;
• senoelo sa tekanyo

Kakaretso ka mehato:

1. Hlatsoa li-pods hantle tlas'a metsi a tlolang metsi, tlosa stems tsohle.
2. Beha limela ka metsi a belang, letsoai le pheha ka mocheso o tlaase metsotso e 6-8.
3. Ho leka, ba lokela ho ba bonolo, empa ba se ke ba oa. Haeba u sa itokisetsa, pheha metsotso e seng mekae.
4. Lits'oane tse loketseng tse nang le colander li hlatsoa tlas'a metsi.
5. Kenya botoro kapa liaparo tse ling ho latsoa.

Re khothaletsa ho fumana hore na ho na le mefuta efe ea linaoa tse tala le hore na e na le lintho life tse molemo.

Ho pheha ka multivariate

1. Linaoa tse tšetsoeng pele li tšela sekotlolo sa multicooker. Ka nako e 'ngoe ka sekotlolo sa 4-lithareng, o ka pheha 400 g ea sehlahisoa.

2. Kenya metsi a hloekileng ho 1.5 lithareng tsa sekotlolo.

3. Khetha mokhoa oa "Roba" kapa "Sopho" mme u behe nako ea lihora tse 1.5-2.

4. Metsotso e leshome pele pheha e fela, eketsa letsoai ho latsoa.

5. Haeba o lakatsa, metsotso e seng mekae pele ho bofelo e eketsa meroho, meroho le konofolo, fried ka oli ea meroho.

Video: Joang ho pheha linaoa tse khubelu ka moapehi ea liehang

Microwave Cooking

1. Limela tse nang le pele ho li tšela ka khalase ea khalase bakeng sa microwave le tšela metsi.
2. Tlosa microwave metsotso e 10 ka matla a feletseng.
3. Letsoai ho latsoa, ​​fetola matla a mahareng ebe u pheha metsotso e meng e 20.
4. Leka limela, haeba li e-s'o lokele, joale beha nako e eketsehileng.

Lihlahisoa tsa linaoa

Linaoa tse khubelu ke mothusi e moholo ho motho leha e le ofe ea nang le bokooa, hobane o tsamaea hantle le lihlahisoa tse ngata 'me o loketse ho pheha lijana, li-sopho, salate le lijana tse ling.

Hlahloba mekhabiso ea ho pheha langa le le lej, lijo tsa tomate le tsa salate ka Sejorgia, li-meroho, li-horseradish le beetroot, zvichahika, caviar tse tsoang ho li-patisson, lihoete, li-eggplant.

Pita le linaoa

Lijo:

• linaoa tse khubelu tse khubelu - 200 g;
• eiee - likarolo tse 1-2.;
• lihoete - li-1-2 maqheka.;
• oli ea meroho - 2 tbsp. l.;
• Armenian lavash - 2 shets.

Inventory:

• pan;
• pere ea ho pata;
• khaba;
• thipa;
• lebokose la ho pata.

Na ua tseba? Batho ba Brithani ba qala ho utloa ka linaoa tse tsoang ho Madache, ke kahoo ho Great Britain ho thoeng ke linaoa tsa Madache. 'Me Bulgaria ho na le Letsatsi la Bean, le ketekoang ka Sontaha sa ho qetela sa November. Mokete ona ketsahalong ena o kenyelletsa lijana tse fapaneng tse tsoang limela, esita le thunya ho thunya ea linaoa.

Kakaretso ka mehato:

1. Pheha linaoa tse qalileng ho itokisa, ho senya le ho khumama litapole tse pentiloeng, o ka tloha likaroloana tse nyane.
2. Ho itlotsa rantipole ka mahoashe grater, khabeloa chop ea onion, Fry tsohle oli ea meroho.
3. Abela bohobe ba pita, u bo tšele litapole tse mashed, u behe meroho holimo.
4. Pula bohobe ba pita le meqolo ebe u khaola likotoana tse 4-5.
5. Pele o sebeletsa, o ka chesa ho fihlela khauta.
6. Sebeletsa ka bolila tranelate kapa bolila tranelate-mayonnaise le mongobo le meroho.

Video: Recipe ea burrito e nang le nama, linaoa le poone

Lihlahisoa tsa Bean

Lijo:

• linaoa tse khubelu tse entsoeng ka makotikoti - 400 g;
• boiee bo bofubelu - 1 pc.;
• Pepere ea Bulgaria - 1 pc.;
• cheese e thata - 100 g;
• 2-3 makhasi a k'habeche ea Sechaena;
• garlic clove;
• parsley;
• marotholi a mmalwa a lero la lemone;
• mayonnaise.

Inventory:

• salate sekotlolo;
• khaba;
• thipa;
• lebokose la ho pata.

Fumana hore na linaoa tse phetseng hantle ke tsa mofuta ofe le hore na li ka li hōlisa joang tšimong.

Kakaretso ka mehato:

1. Hlatsoa linaoa tse nang le makoti.
2. Grate ea grated chisi, chop ea pelepele le hop e hlobolisa.
3. Khaola eiee ka mehele e halofo, khaola konofolo le meroho hantle.
4. Kopanya lisebelisoa tsohle, eketsa mayonnaise 'me u fafatsa salate ka lero la lemone.

Video: Ho etsa salate ea linaoa tse khubelu

Sopho ea Bean

Lijo:

• linaoa tse khubelu tse khubelu - 200 g;
• onion - 1 pc.;
• lihoete - 1 pc.;
• Tamati - 2 pcs;;
• meroho moro - 1.5 a etsang dilitara tse;
• oli ea meroho - 2 tbsp. l.;
• lekhasi la langa le le lej - 1-2 tbsp. l.;
• 1-2 celery mahlaka;
• Li-clove tse peli;
• lekhasi la bay, thyme, parsley.

Inventory:

• pan;
• khaba;
• thipa;
• lebokose la ho pata.

Baemeli ba mefuta e meng ea limela le bona ba na le molemo bakeng sa 'mele: linate, lierekisi, li-peas.

Kakaretso ka mehato:

1. Linaoa tse entsoeng ka pele ho pheha hoo e batlang e le ho itokisa.
2. Khabeloa chop ea onion, rantipole, konofolo le celery.
3. Matata a Scald a nang le metsi a phehang, ebola, a khaola likotoana.
4. Fry onion, rantipole le celery ka oli ea meroho bakeng sa metsotso e mehlano.
5. Beha ntho tsohle ka moro, eketsa konofolo, bay leaf, thyme le pheha ka mocheso o tlaase metsotso e ka bang 20 ho fihlela linaoa li se li loketse.
6. Eketsa letsoai, tlosa lekhasi la bay, tšela lipoleiti 'me u khabise ka parsley e hahiloeng hantle.

Video: Sopho e khubelu ea Bean

Selogia sa Lobio Recipe

Lijo:

• linaoa tse khubelu tse khubelu - 600 g;
• eiee kapa eiee e khubelu - 400 g;
• cilantro e ncha - 50-60 g;
• 2 cloves ea konofolo;
• 3 makhasi a bay;
• lijo tse monate, coriander, hops-suneli - 0.5-1 tsp e mong le e mong;
• pepere e bofubelu le e ntšo ho latsoa;
• tkemali, oli ea limela, letsoai.

Inventory:

• pan;
• khaba;
• thipa;
• lebokose la ho pata.

Ke habohlokoa! Linaoa tse khubelu ke lihlahisoa tse boima, kahoo li lokela ho sebelisoa ka hloko ho bana ba banyenyane le bakhachane. Batho ba nang le mafu a eketsehileng a pampiri ea meno ke molemo ho qoba sehlahisoa sena.

Kakaretso ka mehato:

1. Tšela limela tse hlatsoitsoeng metsing, beha lekhasi la bay mme u phehe ka mocheso o tlaase ka lihora tse peli.
2. Metsotso e 10-15 pele ho bofelo, tlosa metsi, o kopa halofo ea linaoa, kopanya le tse ling kaofela. Haeba e omme haholo, eketsa metsi ao ba phehiloeng ho 'ona. Tsoela pele ho omisa ka mocheso o tlaase.
3. Fry oiee e entsoeng ka oli ea meroho, eketsa ho khethoa. Qetellong ea ho tsuba ho eketsa nako e omileng.
4. Hlapa li-hop, sono, pepere, konofolo le letsoai la letsoai.
5. Lijong tse phethiloeng, kenyelletsa setlolo, tkemali le se ka hare ho seretse, pheha ka metsotso e meng e mehlano. Letsoai ho latsoa.
6. Sebeletsa ho khabisitsoe ka li-cilantro le mekhabiso ea halofo ea onion.

Video: Lobio ka Segeorgia

Ho ka potlakela ho pheha linaoa tse khubelu

1. Pheha linaoa ka khatello ea ho pheha, ho pheha nako ka mor'a ho pheha ke metsotso e ka bang 40.
2. Limela tse omileng li tla lokisetsoa halofo ea nako haeba metsotso e mehlano e belisoa, metsi a nkeloa sebaka ke leqhoa. 'Me u pheta makhetlo a' maloa hape.
3. Ho ba le tsoekere e tloaelehileng ho thusa ho fokotsa linaoa: ka mor'a hore a phehile eketsa 25 g ea tsoekere e nang le granulated ka 200 g ea sehlahisoa.
4. Sebelisa microwave kapa mohobe o liehang.

Kahoo, kamehla u ja linaoa tse khubelu, u fumana lijo tse nang le liminerale le vithamine tse hlokahalang. Ho phaella moo, ka sebele u tla utloa phello ea eona e ntle 'meleng oa hau - ho eketseha ka matla, mamello le khutso. Leka mefuta eohle ea lipepepe, khetha khetho eo ue ratang 'me u thabela lijo tsa hau!